מאת: Birlirayt, PhD, R.D., nutrition editor
As the weather warms up and we all start to spend more time outside, chances are we’ll increase the use of our sunscreen. But did you know that certain foods can protect the skin from the sun and the damage it can cause to your skin? It’s true (although the truth of this does not mean giving up sunscreen).
Boost your protection against skin cancer (the most common type of cancer) and help keep your skin looking young with these 6 foods.
1. תותים
A cup of strawberries provides about 150 percent of the recommended daily amount of vitamin C, and eating foods rich in vitamin C may help prevent age-related wrinkles and dryness. According to a 2007 study in the American Journal of Clinical Nutrition.
2. עגבניות
Tomatoes get their red hue from lycopene; carotenoids that may help keep our skin smooth. In a study published in 2008 in the European Journal of Pharmaceutics and Biopharmaceutics, researchers found that of the 20 study participants, the skin of those whose bodies were richer in lycopene was smoother compared to those whose bodies contained a low amount of lycopene.
Increased consumption of lycopene may also protect the skin from sunburn. In one study, participants who were exposed to UV light had almost 50 percent less skin redness after eating 2 1/2 tablespoons of tomato paste (or drinking about 1 2/3 cups of carrot juice daily), in addition to their regular diet, for 10 to 12 weeks. Supplements, on the other hand, were not as effective: in the same study, those who received a lycopene supplement or synthetic lycopene were not significantly protected from sunburn. You can also get lycopene from pink grapefruit, carrots, watermelon, guava and red peppers.
3. טופו
Tofu and other soy foods, such as edamame and soy milk (non-GMO), may help preserve collagen and firm the skin because it is rich in isoflavones. In a study published in the journal of the American College of Nutrition, mice that were fed isoflavones and exposed to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but did not receive isoflavones. The researchers believe that isoflavones help prevent the breakdown of collagen.
4. טונה
Tuna and other fish rich in omega-3, such as salmon and sardines, may help keep skin looking young and prevent skin cancer. EPA (eicosapentaenoic acid), one of the omega-3 fats in oily fish, has been shown to preserve collagen, a fibrous protein that keeps skin firm. And EPA combined with the omega-3 fatty acid in fish, DHA (docosahexaenoic acid), helps prevent skin cancer by reducing inflammatory compounds that can promote tumor growth, according to Homer S. Black, Ph.D., professor emeritus in the dermatology department at Baylor College of Medicine in Houston: he recommends eating two servings of oily fish each week: omega-3 is good not only for our skin, but also for the heart and blood vessels.
5. קקאו
It turns out, according to studies. They have clearly shown that there is no connection between chocolate problems and skin problems, and that certain types of chocolate, in fact, can even be good for your skin. Cocoa contains a type of flavonoid called (epicatechin). In a study of 24 women, published in the Journal of Nutrition, drinking a daily cocoa drink rich in epicatechin for 12 weeks produced an improvement in skin texture. The authors explained that epicatechin increases blood flow to the skin, increasing the supply of nutrients and oxygen, factors essential for maintaining healthy skin.